Friday, July 10, 2015

7/10/15 Workout - Bench Press - Deadlift 5x3



·         Foam Rolling
o    5 minutes

·         Ab Wheel (kneeling)
o    3 reps
o    3 reps
o    3 reps
o    3 reps
o    3 reps

·         Dumbbell Side-Lying Internal Rotation
o    2.5 lb x 10 reps

·         Dumbbell Side-Lying External Rotation
o    2.5 lb x 10 reps

·         Barbell Bench Press
o    45 lb x 3 reps
o    45 lb x 3 reps
o    115 lb x 3 reps
o    135 lb x 3 reps
o    155 lb x 3 reps
o    175 lb x 3 reps
o    175 lb x 3 reps
o    175 lb x 3 reps
o    175 lb x 3 reps
o    175 lb x 5 reps

·         Trap Bar Deadlift
o    140 lb x 3 reps
o    140 lb x 3 reps
o    190 lb x 3 reps
o    190 lb x 3 reps
o    190 lb x 3 reps

·         One-Arm Dumbbell Row
o    45 lb x 3 reps
o    45 lb x 3 reps
o    45 lb x 3 reps
o    45 lb x 3 reps
o    45 lb x 3 reps